Elderberry Syrup Recipe

Elderberry syrup is a go-to in my medicine cabinet when cold and flu season hits. I used to buy it by the bottle, but it’s so much cheaper to make it at home. (And easy, too!)

Does Elderberry Syrup Really Work?

Elderberry extract has been shown to significantly improve or reduce cold and flu symptoms, and it may help you get over your symptoms faster, when taken at the first sign of illness. (source)

According to this study, elderberry extract has been shown to reduce the duration of flu symptoms by an average of 4 days(!!) when taken within the first 48 hours of symptoms appearing.

Elderberries have also been shown to lower blood sugar levels, because they can stimulate glucose metabolism. (source) This is actually something to keep in mind if you are a diabetic taking insulin, as you might want to talk with your doctor before taking it.

Don’t Eat Raw Elderberries!

I wasn’t sure why everyone always made elderberry syrup, rather than just throwing raw or dried elderberries directly into a smoothie, so I decided to do a little research. As it turns out, certain varieties of raw elderberries have actually been shown to cause nausea, vomitting, and abdominal cramps.

So, if you want to avoid a tummy ache, stick to cooking your elderberries first to be on the safe side.

Do you need to use a sweetener in elderberry syrup?

When you make elderberry syrup with a high-enough concentration of sugar (around 65-70%) it becomes self-preserving, so you don’t have to refrigerated it. I opted for making my elderberry syrup with honey instead, which means it can’t be stored at room temperature, but I think the benefits make it worth it.

Honey is rich in antioxidants, and it’s also been shown to lower LDL cholesterol (the “bad” type) while raising HDL cholesterol (the “good” type). There is also evidence that honey can help suppress coughs in children, making it the perfect addition to this natural cold and flu remedy. (source)

How do you use Elderberry Syrup?

You should always talk with your doctor before starting a new supplement. In my home, I take 1 teaspoon when I feel like I need an immune boost, and I give my son just a 1/2 teaspoon. (Note: Do not give honey to children under 1 year of age.) If we feel sick, I’ll usually take double or triple the amount for extra support.

This elderberry syrup is thought to be a natural remedy for cold and flu symptoms. When taken within 48 hours of symptoms, it's been shown to reduce the duration of symptoms by up to 4 days. I like to sweeten it with honey, which is rich in antioxidants and has been shown to help suppress coughing in children.

Combine the elderberries, water, and ginger in a small saucepan over high heat and bring the mixture to a boil. Lower the heat and allow the mixture to simmer until the water has been reduced by half, about 45 minutes.

Transfer the cooked berries and liquid to a clean bowl and pour it through a fine mesh strainer to remove the berry skins. Use the back of a spoon to press on the berries in the strainer, to extract all of the juice, then discard the small amount of pulp left in the strainer.

Allow the elderberry juice to cool to room temperature, so that the heat doesn't harm the nutrients in the honey, then stir in the honey. Use a whisk to incorporate it smoothly, then transfer the syrup into a sealed glass jar that you can store in the fridge.

This syrup should keep well for at least two weeks when stored in the fridge, so if you don't think you'll use it all before then, feel free to freeze it until you're ready to use more.

Notes:

If you need a vegan recipe, feel free to use coconut sugar or maple syrup as an alternative sweetener to honey. If you choose to omit the sweetener, you’ll just be left with elderberry juice, which will spoil much more quickly in the fridge. You can freeze it, however, for longer shelf life. (I’d use small ice cube trays for easy portioning.)

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Hi, I’m Megan. A former fast food junkie turned certified nutritionist consultant, trying to make healthy living as easy as possible. I believe in eating delicious whole foods on a regular basis to help naturally support the body’s detox organs— no juice fasting required. (Unless you want to!)If you make one of my healthy recipes, tag @detoxinista on Instagram or Facebook so I can see!

Comments

Amy

Yes, I did try them as gummies! I used agar agar, which is vegan “gelatin,” and the result was gummy bears with a jello texture. My son doesn’t like jello, so he didn’t eat them. I like them, but I don’t think they’re worth the effort if my kids won’t eat them! 🙂

Ashley

I love elderberry syrup, but can’t imagine it without the concentrated, spicy flavors of ginger, clove and cinnamon together. Clove and elderberry are one of my favorite winter flavor combinations. I have your version on the stove right now.

Kathleen

Kimmy

You are amazing! I needed more elderberry syrup asap since my little boy has Croup, but couldn’t find one locally without all the sugar and glycerin additives. This post came at the perfect time! I can get elderberries at my local health store! I don’t know why I never thought of making my own syrup. You are such an inspiration. Thanks for all you do!

Julie

I’mso excited about this recipe! Thank you for posting this! Is there a honey you suggest using? I have raw honey but I’m not sure if it would mix well with the syrup. Does freezing the extra compromise the health benefits of the honey?

Melissa

Debra Y Mathis

I am making a new batch of elderberry syrup tonight. My additions include organic Ceylon cinnamon bark, grains of paradise, and one cardamom pod (for a double batch). I am including the fresh ginger, I feel this is very copacetic. I am using elderberries that were wild crafted in Oregon by an herbalist friend; we did a trade, which is always very satisfying. But I also sometimes get them from Vitacost for a decent price.